Yoga BLOG

Yoga Twists – Crocodile Pose (Makarasana) Sharp teeth aren't necessary for this yoga exercise (asana). The name derives from the lying, largely stretched-out position and a leg position that is sometimes reminiscent of an open mouth. Crocodile pose, also called Makarasana, is a Hatha Yoga exercise that focuses on body-conscious practices and breathing techniques. It's also ideal for beginners. Effects of crocodile husbandry The effectiveness of this relaxing lying exercise primarily relates to the back area. The core muscles are stretched and relieved. Both the hip area and the lower spine are encouraged to achieve increased mobility during relaxation. Crocodile pose provides relief from rheumatic pain and sciatic pain, among other conditions. It can help prevent back tension, as well as menstrual problems, prostate problems, and even hernias. This exercise can also have beneficial effects on the internal organs, for example, by stimulating digestion. From a spiritual perspective, Makarasana allows life energy to flow freely. Serenity, security, happiness, and safety are all feelings that can arise from it. Different possibilities of Makarasana As with most asanas, the crocodile pose can be performed in various variations. Find the position that's most comfortable for you and try out different poses. The more poses you practice, the greater the positive effect on your body can be. Crocodile on a stretched leg For this exercise, lie flat on your back on the floor and stretch both arms out at a right angle to your body, with your palms touching the floor. Position your shoulders flat and as wide apart as possible on the floor. First, stretch both legs out long, then raise your right leg and place your foot on your left knee. Breathe in and out deeply. As you exhale, turn your head to the right and shift your body posture to the left. Make sure that both shoulders and arms remain touching the floor. Hold this position for at least 10 to 15 seconds. For additional strength, use your left hand to press your knee further towards the floor. Then slowly return to the upright lying position and repeat on the other side. Alternatively, the foot can be tucked under the knee of the outstretched leg. It's also possible to stretch both legs and place one foot between the toes of the other. If you have back pain, it's recommended to lower your knee only far enough to the floor so that the overall posture feels comfortable. Makarasana with bent legs You can maintain the same upper body position for this crocodile pose. Place your feet on the floor and slowly lower them to the left. It's possible to place your feet exactly on top of each other, but they can also land side by side on the floor. Turn your head to the right as you exhale. Hold this position for a few moments while breathing consciously. Then slowly return to the starting position and repeat the exercise on the other side. A small variation is to hold your legs in the air at a right angle and from this position carefully place both knees on the ground in one direction each. Crocodile's legs pulled up In this exercise, you lie on your back and bend your legs. Raise your upper body slightly, grasp both legs below the knees, and pull them toward you. Breathing evenly, you can now roll gently back and forth. Try to synchronize your breathing and movement, focusing on your balance. It's also possible to pull just one leg toward your center with your arms while lying flat on the floor. The other leg remains straight. Hold this position for a few seconds while breathing evenly. Then switch legs. ©iStock.com/akosh

Yoga exercises for colds There are so many different yoga poses that even those with various illnesses can practice them. Today, we're not focusing on physical disabilities, but on common colds. If your temperature is high, lie on the couch or in bed with hot tea, a cozy blanket , and perhaps a hot water bottle. Here, you can rotate your wrists, stretch and knead your fingers, tuck your legs, and incorporate a gentle back swing for back relief and relaxation. Exercise your toes by moving, curling, and stretching them individually, if possible—carefully, of course. Here are two more suggestions: Lie on your back, stretch your arms above your head. Then shift your arms, head, and upper body to the right, leaving your hips in place, and shift your legs to the right as well. This stretches your left flank. Then switch sides. Suitable for metal beds with braces: Lie on your side, stretch your legs back from the hips (careful: don't arch your back too much, but rather emphasize your upper body length!), extend your lower arm forward at a right angle to your body, pull your upper arm back over your head, and hold onto a brace with your hand. Breathe into the stretch. As always: Don’t overdo it! Helpful little things How about a gentle massage? In bed, you can use a fascia roller to stimulate your connective tissue and metabolism, supporting your body in its hard work fighting pathogens. Or get a massage! Most yoga breathing exercises are best avoided if you have a stuffy nose, cough, hoarseness, or blocked ears. Just breathe as evenly and deeply as possible. The cure-all is: drink plenty of fluids and get plenty of sleep. Colds primarily affect the head area, so all inversions that place the heart above the head should be avoided: no shoulderstands, headstands, downward-facing dog, and the like. Start with gentle relaxation and stretching exercises, as these types of illnesses also affect the muscles (causing body aches). Exercise is taboo; a walk in the fresh air is a better option. Yoga isn't the same as exercise, but you'll certainly work up a sweat occasionally during your regular yoga practice. However, this exertion demands energy from your body, which it now needs to heal. There's no question that you should stay in bed and sleep when you have a high fever. Even if your cold and cough have cleared up, you still need to take it easy, because your body is just now rebuilding itself. It needs time for that. You may also have taken antibiotics, which it will have to deal with afterward. You'll certainly notice that you get exhausted more quickly than before the illness. You may already be going back to work, have children, and take care of shopping and family—that's more than enough for a start. Therefore, use yoga primarily to relax: Sit on a chair or meditation cushion , close your eyes, and rest your hands loosely in your lap. Concentrate on a calm image within yourself; or simply let your thoughts drift without holding on to them until your inner calm returns. Sit down. Place a candle in front of you or place a flower in a bowl of water. Gaze at it with half-closed eyes, concentrating completely on this image and leaving everything else behind for at least five minutes. A third version: Sit comfortably, close your eyes partially or completely, and listen to the sounds of your surroundings: a car, birdsong, or the rotation of the washing machine. Don't judge anything, don't hold on to anything, just listen. You can practice for five or 15 minutes and you'll notice how you calm down inside. You can use both incense sticks and singing bowls to complement your meditation. Image © bignai

Auf dem Weg zu innerer Balance und persönlichem Wachstum suchen wir oft nach Werkzeugen, die uns unterstützen, tiefer in unser eigenes Bewusstsein einzutauchen. Viele von uns kennen die beruhigende Wirkung einer intensiven Yoga-Session oder die Klarheit, die eine Meditation mit sich bringt. Doch manchmal stoßen wir auf tief verwurzelte Blockaden, Ängste oder Gewohnheiten, die sich allein durch Willenskraft nur schwer überwinden lassen. Hier eröffnet sich ein spannender Pfad, der die Arbeit mit dem Unterbewusstsein in den Mittelpunkt stellt. Die moderne, therapeutische Hypnose ist ein kraftvolles Instrument, um genau an diesen unbewussten Mustern zu arbeiten und nachhaltige Veränderungen zu bewirken, die unser Leben positiv transformieren können. Was ist Hypnose wirklich? Mythen und Fakten geklärt Die Vorstellung von Hypnose ist oft von Bühnenshows und Filmen geprägt, in denen Menschen scheinbar die Kontrolle verlieren. Diese Bilder haben jedoch wenig mit der seriösen therapeutischen Praxis zu tun. Bei einer professionellen Hypnose handelt es sich um einen natürlichen Zustand fokussierter Aufmerksamkeit, ähnlich einer tiefen Meditation oder dem Gefühl, völlig in ein gutes Buch vertieft zu sein. In diesem Zustand, der sogenannten hypnotischen Trance, bist du weder bewusstlos noch schläfst du. Vielmehr ist dein Bewusstsein hellwach und konzentriert, während der kritische Faktor des Verstandes, der oft Veränderungen blockiert, in den Hintergrund tritt. Dies ermöglicht einen direkten Zugang zum Unterbewusstsein. Ein weit verbreiteter Mythos ist die Angst, die Kontrolle abzugeben oder manipuliert zu werden. In Wahrheit behältst du während des gesamten Prozesses die volle Kontrolle und würdest niemals etwas tun, das deinen ethischen oder moralischen Werten widerspricht. Du kannst die Sitzung jederzeit selbst beenden. Ein qualifizierter Therapeut fungiert lediglich als Begleiter, der dich sicher durch deinen eigenen inneren Prozess führt. Die Praxis von Hypnose Bonn basiert auf wissenschaftlich fundierten Methoden, die darauf abzielen, deine inneren Ressourcen zu aktivieren und dich zu befähigen, deine Ziele zu erreichen. Es geht nicht darum, dir etwas Fremdes "einzupflanzen", sondern darum, dein eigenes Potenzial freizulegen und dir dabei zu helfen, positive Veränderungen von innen heraus zu gestalten. Die moderne Hypnose in bonn ist somit ein Werkzeug der Selbstermächtigung. Bis du das Unbewusste bewusst machst, wird es dein Leben lenken und du wirst es Schicksal nennen. Die Verbindung von Geist und Körper: Hypnose als Ergänzung zur Yoga-Praxis Für Praktizierende von Yoga und Meditation ist die enge Verbindung zwischen Geist und Körper eine vertraute Erfahrung. Wir lernen auf der Matte, wie sich mentale Anspannung in körperlichen Blockaden manifestiert und wie bewusstes Atmen den Geist beruhigen kann. Hypnosetherapie greift genau diese Verbindung auf und vertieft sie auf einer unbewussten Ebene. Während Yoga den Körper nutzt, um den Geist zu beeinflussen, nutzt die Hypnose den Geist, um tiefgreifende Veränderungen im Körper und im emotionalen Erleben zu bewirken. Beide Disziplinen teilen das Ziel, innere Harmonie und Gleichgewicht zu schaffen. Die in einer Hypnosesitzung erreichte Trance ähnelt dem Zustand des Pratyahara im Yoga – dem Zurückziehen der Sinne nach innen, um die äußere Ablenkung zu minimieren und den Fokus auf das innere Erleben zu richten. Diese tiefe Konzentration ermöglicht es, sogenannte Samskaras, also tiefsitzende unbewusste Eindrücke und Muster, zu erkennen und aufzulösen. Stell dir vor, du arbeitest in deiner Yogapraxis an einer bestimmten Haltung, spürst aber immer wieder dieselbe Blockade. Diese könnte auf eine unbewusste Angst oder eine alte emotionale Verletzung zurückzuführen sein. Durch eine gezielte Hypnose in bonn kann die Wurzel dieser Blockade aufgedeckt und transformiert werden, sodass du nicht nur auf der Matte, sondern auch im Leben freier und beweglicher wirst. Hypnose kann somit als eine Art "mentales Yoga" betrachtet werden, das deine Praxis perfekt ergänzt. Konkrete Anwendungsbereiche: Von Stressbewältigung bis zur Raucherentwöhnung Die Anwendungsfelder der modernen Hypnosetherapie sind erstaunlich vielfältig, da sie direkt an der Wurzel vieler Herausforderungen ansetzt: im Unterbewusstsein. Dort sind unsere tiefsten Überzeugungen, Gewohnheiten und emotionalen Reaktionen verankert. Indem man diese Muster positiv beeinflusst, lassen sich beeindruckende und vor allem nachhaltige Ergebnisse erzielen. Es handelt sich um eine Kurzzeittherapie, die oft schon nach wenigen Sitzungen spürbare Verbesserungen bringt. Die Hypnose in bonn wird erfolgreich bei einer Vielzahl von Themen eingesetzt, die das körperliche und seelische Wohlbefinden beeinträchtigen. Zu den häufigsten Anwendungsgebieten gehören: Stressbewältigung und Burnout-Prävention: Hypnose hilft, tiefsitzende Stressmuster aufzulösen und neue, gesunde Reaktionsweisen auf Belastung zu erlernen. Anstatt automatisch in den "Kampf-oder-Flucht-Modus" zu verfallen, lernst du, innerlich ruhig und zentriert zu bleiben. Ängste und Phobien: Ob es sich um Flugangst, Prüfungsangst oder soziale Ängste handelt – Hypnose ermöglicht es, die angstauslösenden Situationen in einem sicheren, entspannten Zustand neu zu bewerten und die emotionale Verknüpfung aufzulösen. Raucherentwöhnung: Anstatt nur gegen das Verlangen anzukämpfen, arbeitet die Hypnose mit dem Unterbewusstsein, um die Identifikation als "Raucher" zu beenden und stattdessen das Bild eines freien, gesunden Nichtrauchers zu verankern. Gewichtsreduktion: Oft liegt Übergewicht nicht am mangelnden Wissen über Ernährung, sondern an emotionalem Essverhalten. Hypnose hilft, die emotionalen Auslöser für ungesundes Essen zu identifizieren und neue, förderliche Essgewohnheiten zu etablieren. Stärkung des Selbstbewusstseins: Negative Glaubenssätze wie "Ich bin nicht gut genug" können durch gezielte Suggestionen in positive, stärkende Überzeugungen umgewandelt werden, was zu mehr Selbstvertrauen und innerer Stärke führt. Der Ablauf einer Hypnosesitzung in Bonn: Was dich erwartet Der Gedanke an eine erste Hypnosesitzung kann mit Neugier, aber auch mit einer gewissen Unsicherheit verbunden sein. Ein seriöser und transparenter Ablauf ist daher entscheidend für den Erfolg. Eine professionelle Sitzung ist klar strukturiert und stellt sicher, dass du dich jederzeit wohl und sicher fühlst. Sie beginnt immer mit einem ausführlichen Vorgespräch, der sogenannten Anamnese. Hier hast du die Möglichkeit, dein Anliegen detailliert zu schildern, Fragen zu stellen und deine Ziele zu definieren. Der Therapeut erklärt dir genau, was Hypnose ist, wie sie funktioniert und was du während der Trance erwarten kannst. Dieses Gespräch dient auch dem Aufbau einer vertrauensvollen Beziehung, die für den therapeutischen Prozess unerlässlich ist. Nach dem Gespräch beginnt die eigentliche Einleitung der Hypnose, die Induktion. Über eine beruhigende Sprache und gezielte Entspannungstechniken wirst du sanft in einen angenehmen Zustand der Trance geführt. Dies geschieht oft über eine Konzentration auf den Atem oder visuelle Vorstellungen. Sobald du diesen Zustand erreicht hast, folgt die Vertiefungsphase, in der die Entspannung intensiviert wird. In der darauffolgenden Wirkphase arbeitet der Therapeut mit individuell auf dich zugeschnittenen Suggestionen, Metaphern und inneren Bildern, um die gewünschten Veränderungen im Unterbewusstsein zu verankern. Am Ende der Sitzung steht die Reorientierung, bei der du sanft und schrittweise wieder in den vollen Wachzustand zurückgeführt wirst. Du fühlst dich danach meist tief entspannt, erfrischt und klar. Den richtigen Therapeuten finden: Kriterien für eine vertrauensvolle Wahl Die Wahl des richtigen Therapeuten ist der vielleicht wichtigste Schritt auf deinem Weg. Die Wirksamkeit der Hypnose in bonn hängt maßgeblich von der Kompetenz, Erfahrung und dem Einfühlungsvermögen des Behandlers ab. Es geht darum, eine Person zu finden, bei der du dich sicher und verstanden fühlst und der du vertrauen kannst, dich durch einen sehr persönlichen Prozess zu begleiten. Doch woran erkennt man einen qualifizierten Hypnosetherapeuten? Es gibt einige objektive Kriterien und persönliche Faktoren, die du bei deiner Entscheidung berücksichtigen solltest, um die bestmögliche Unterstützung für dein Anliegen zu finden. Eine fundierte Ausbildung und offizielle Zulassung sind die Basis. Achte auf Qualifikationen wie "Heilpraktiker für Psychotherapie" oder eine Approbation als psychologischer oder ärztlicher Psychotherapeut. Diese Berufsbezeichnungen sind gesetzlich geschützt und garantieren ein breites psychologisches Fachwissen. Darüber hinaus ist eine spezialisierte und zertifizierte Ausbildung in therapeutischer Hypnose entscheidend. Frage nach den Methoden, mit denen gearbeitet wird, und ob der Therapeut sich regelmäßig weiterbildet. Ein transparentes Vorgehen, bei dem alle deine Fragen geduldig beantwortet werden, ist ein weiteres positives Zeichen. Letztlich spielt aber auch die persönliche Chemie eine große Rolle. Ein unverbindliches Erstgespräch kann dir helfen herauszufinden, ob du dich bei dem Therapeuten wohlfühlst. Kriterium Worauf du achten solltest   Qualifikation Zulassung als Heilpraktiker für Psychotherapie oder approbierter Therapeut. Spezialisierung Zertifizierte Aus- und Weiterbildungen in klinischer oder therapeutischer Hypnose. Transparenz Klare Kommunikation über Methode, Ablauf, Dauer und Kosten der Therapie. Erfahrung Spezialisierung auf dein konkretes Anliegen (z.B. Angststörungen, Raucherentwöhnung). Persönlicher Eindruck Fühlst du dich im Erstgespräch verstanden, respektiert und sicher? Nach der Sitzung: Wie du die positiven Effekte in deinen Alltag integrierst Eine Hypnosesitzung ist kein einmaliger magischer Akt, sondern der Beginn eines Veränderungsprozesses. Die in der Trance gesetzten Impulse wirken im Unterbewusstsein weiter und entfalten ihre Kraft oft erst nach und nach im Alltag. Um diesen Prozess aktiv zu unterstützen und die positiven Effekte nachhaltig zu verankern, kannst du selbst einiges tun. Die Zeit nach der Sitzung ist eine wertvolle Phase der Integration, in der du die neuen, positiven Muster in deinem Denken, Fühlen und Handeln bewusst stärken kannst. Es ist wie das regelmäßige Gießen einer neu gepflanzten Blume – sie braucht Aufmerksamkeit und Pflege, um stark und widerstandsfähig zu wachsen. Eine sehr wirksame Methode ist die Selbsthypnose. Viele Therapeuten vermitteln ihren Klienten einfache Techniken, mit denen sie sich selbst in einen leichten Entspannungszustand versetzen und die positiven Suggestionen der Sitzung wiederholen können. Fünf bis zehn Minuten tägliche Praxis können die Wirkung erheblich verstärken. Auch Achtsamkeitsübungen oder kurzes Meditieren helfen dabei, die Verbindung zum eigenen Inneren zu halten. Führe ein Tagebuch, in dem du positive Veränderungen, neue Einsichten oder auch Momente, in denen alte Muster noch einmal auftauchen, notierst. Diese Selbstreflexion schärft dein Bewusstsein für den Prozess und zeigt dir deine Fortschritte auf. Sei geduldig und nachsichtig mit dir selbst. Veränderung ist eine Reise, kein Sprint. Indem du die neuen Impulse aus der Hypnose in bonn pflegst, machst du sie zu einem festen und natürlichen Teil deines Lebens.  

Soothing poses in the middle of the jungle, on the beach, or on the roof of a skyscraper! Yoga originates from the East and is based on a teaching that is thousands of years old. In recent decades, asanas have become increasingly popular in the West and thus in the highly civilized world. New styles of yoga on the mat have emerged to reach even more people exactly where they needed it most. With this, modern elements have been introduced to make the yoga experience even more beautiful, enjoyable, and beneficial. In recent years, there have also been constant digital innovations, making access to virtual reality possible for more and more people. This development has not stopped at the practice of Buddhist asanas. In this article, you will learn how you can now do your exercises directly on the beach or another favorite location without leaving your living room. Asanas and Virtual Reality: What does this mean? Yogis who have never had any contact with this abstract reality will probably have little idea what this combination entails. Because VR technology is just beginning to emerge, there will certainly be more and more points of contact in the future – even for people who have little knowledge of technology but love yoga. Yoga in virtual reality means that you can use VR glasses to gain insight into another reality while practicing your asanas at the same time. Are you wondering what the benefit of wearing these glasses is? First, you have the advantage of being able to practice high-quality yoga anytime – without a studio or expensive online course memberships. This saves you the cost of the class, fuel, and the time it takes to get to the studio. If you're a newbie and want to get used to the exercises before signing up for a course, practicing in virtual reality is a fantastic option for you. Wearing VR headsets allows you to move your body in an imaginary world you could otherwise only dream of. Sure, your living room is cozy and beautifully furnished, but there's nothing more beautiful than a peaceful moment in nature, on the beach, or in the middle of a forest, right? This gives you a wide selection of different virtual environments to best suit your mood. What do you need to do your physical exercises in virtual reality? If the benefits have piqued your interest, then you should prepare well for your first lesson in your home. To get started, all you need is your smartphone and a special app , as well as VR glasses (and possibly a headset). Well-known providers include Meta and Fiyapoo . Meta, for example, offers you the opportunity to play various games, other entertainment options, and access to a fitness area with its special glasses. This model is ideal for gentle or dynamic wellness sessions with Buddhist asanas in the comfort of your own home. Fiyapoo's glasses are also recommended for gaining high-quality insights into virtual reality. Most smartphones currently on the market provide access to the necessary app. You simply need to download it from the Play Store or App Store. Please always consider whether you need any other software or similar. This should be clarified before purchasing VR glasses. Also, whether you need any other additional devices, such as a headset. Training with your avatar: Your personalized image for more fun! Now you've bought your VR headset, laid out your mat and pillow , and are ready to start training. There is still one important point missing: Before you can train successfully, you have to create your avatar . This is a digital image of yourself that you can create yourself using modern technology. You can incorporate elements of your personality into the creation process. You can also customize the look to match your real-life appearance or change it as you see fit. You have complete freedom. Always remember that it has to feel good to you. This avatar will then appear during your workouts. At first, the feeling of seeing yourself in the avatar might be a little strange, but you'll definitely find it's a lot of fun. Enjoy the freedom of your practice – in the middle of paradise As already emphasized several times, you have the option to choose the environment in which you practice your yogic postures completely freely - whether you want to move on the beach, on the moon, in the jungle or in the middle of a local coniferous forest. You can certainly imagine that your surroundings have a significant impact on your well-being, which can also improve your results. It also reduces the desire to be constantly on the go because you can simply bring the most beautiful destinations home with you. Who is virtual training with modern technology suitable for? If you now pause for a moment and ask yourself whether there is any benefit to testing this, then let the following points inspire you: This virtual training is suitable for those yogis who do not have time to attend a class but still want to practice with qualified trainers. Yogis who enjoy practicing with others but cannot find a suitable class. If you're sometimes unmotivated and need a little boost, then this exciting training session with VR devices is ideal. Do you love technology and want to stay up-to-date while staying fit? Then the combination of yoga and virtual reality is perfect for improving your overall well-being while pursuing your interests. Have you already explored these technical possibilities? If so, do you want to combine them with the asanas?

Yoga on the go Those who travel a lot don't have to miss out on yoga . Even in the smallest hotel room or guest room, you can practice. We present ten simple exercises. Exercise 1 Simple breathing exercise : Sit on a chair or bed (do not lean). Keep your knees lower than your pelvis, for example, loosely crossing your lower legs. Just observe your breath, let go of thoughts. Then inhale to a count of five, hold to a count of one, and exhale to a count of five. Alternate the intervals as desired: inhale to a count of three, hold to a count of three, and exhale to a count of five; inhale to a count of seven, hold to a count of five, and exhale to a count of 21. Always exhale more than inhale (not the other way around). Exercise 2 For the "tree pose," stand on one leg, place the other foot on the ankle, and touch your toes. Raise your arms sideways above your head. Bring your fingertips together, pull them toward the ceiling, and keep your shoulders down. Hold, and breathe freely. Practice with the other leg. Improvement opportunities: * Close your eyes * Press foot against the other leg at knee height; knee outwards * Press foot as high as possible against the thigh of the other leg; knee outwards Exercise 3 For the "Lion Pose," kneel on the floor, sit on your heels, and place your hands on your knees. Inhale, and as you exhale, slide your fingertips to the floor. Keep your upper body straight, lean forward, and place your weight on your fingertips. Lift your buttocks. Open your eyes wide and stick your tongue out toward your chin as far as you can. Hold for a moment, then return to the starting position. Exercise 4 "Cat" and fetal pose: On all fours, round your back upward (head down), then let it sag downward (head up). Breathe in and out in rhythm. Additional: With your back straight, look alternately to the left and right at your hips, simultaneously moving them towards your head. Finish the exercise, sit back on your heels, round your back, place your head on the floor, and rest your arms loosely behind you on the floor. Relax. Exercise 5 Stand upright, feet parallel. Stand on tiptoes, extend arms forward, interlock thumbs or clasp hands. Eyes straight ahead. Slowly turn your hips to the left, keeping your eyes and arms in alignment, pause briefly, return to center, and then to the other side. Breathe evenly. Exercise 6 Stand on one leg, pull your free foot toward your buttocks with your hand. Press the instep against your hand and away from your body as far as possible. Stretch your other arm forward, lowering your torso until it's horizontal. Keep your neck straight and breathe evenly. Hold as desired, then release and exercise the other side. Exercise 7 An exercise for train or plane rides: Rub your hands together until they warm up, then place one hand over each eye to form a hollow, then close it. Breathe calmly, for as long as you like. Exercise 8 A "warrior" exercise: Stand with your feet fairly wide apart, arms extended to the sides. Turn your right foot 90 degrees to the right, bring your right arm to your right ankle (or to your toes; if necessary, to a reachable point on your thigh), bending it sideways over your hip as much as possible. Extend your left arm toward the ceiling, turn your head and look at your left hand. Hold, then reverse the movement to return to the starting position. Work the left side. Exercise 9 For the "dog" pose, place your hands slightly further forward in the quadruped position, perhaps sliding your knees back slightly. Push your buttocks up until your arms and legs are straight; press your heels toward the floor. Keep your back straight and don't lift your head. Hold and return to your knees. Exercise 10 If necessary, you can even try the "fish" pose in bed: Lie on your back, arms crossed between your back and the floor, and arch your upper body. Extend your head back, part your hair, and keep your mouth closed. Hold briefly, then carefully return to your back. Relax. If you feel dizzy or queasy, don't repeat it; get used to it slowly next time. ©iStock.com/dima_sidelnikov

On June 21st, people around the world celebrate International Yoga Day. This special day reminds us of the value of small moments of peace, movement, and mindfulness in our often hectic daily lives. Yoga is much more than just exercise: it connects body, mind, and breath and can help us to reconnect more consciously with ourselves. For International Yoga Day, we invite you to take time for your personal yoga practice – regardless of whether you are just starting out or if yoga is already an integral part of your daily life. To mark the occasion, we are giving you 10% discount on orders over €25. Your voucher code: WYT2026Redeemable until and including June 24, 2026, 11:59 PM at yogabox.de. The Origins of International Yoga Day International Yoga Day was initiated by the United Nations. The UN General Assembly officially declared June 21st as the International Day of Yoga in 2014; it was first celebrated worldwide on June 21, 2015. The date was deliberately chosen because June 21st is the longest day of the year in the Northern Hemisphere and symbolically stands for light, energy, and a new conscious beginning. Yoga itself has its roots in India and looks back on a millennia-old tradition. Originally, it was not only about physical exercises but about a holistic way of life. Breathing techniques, meditation, movement, and conscious posture were meant to help promote inner balance, clarity, and connection. Today, yoga is practiced all over the world – in many different forms and intensities. While some people primarily use yoga as a gentle workout for flexibility and strength, others specifically seek relaxation, a balance to everyday life, or moments of meditation. Why Yoga is So Important Today Our daily lives are often characterized by appointments, news, work, responsibility, and constant availability. This is precisely why many people feel the need for conscious breaks. Yoga can be a wonderful way to pause briefly and redirect focus inwards. A yoga session doesn't have to be long or particularly demanding. Just a few minutes of conscious breathing, gentle stretching, or a short meditation can help clear your head and become more aware of your body again. Yoga can help you: keep your body flexible and supple, take a small break from everyday stress, become more aware of your breathing, bring peace and relaxation into your day, develop your personal well-being routine. The beauty of it: Yoga is as individual as you are. Some start the day with an activating flow, others enjoy calm stretches or meditation on a yoga cushion in the evening. There is no right or wrong – what matters is that your practice suits you, your body, and your daily life. International Yoga Day: An Occasion for Your Personal Time Out International Yoga Day is a wonderful opportunity to consciously celebrate your own yoga routine or perhaps start anew. Take a few minutes just for yourself today: roll out your yoga mat, take a deep breath, and give yourself attention. Perhaps you want to try a new morning routine, create a quiet space for meditation, or complement your yoga equipment. A suitable yoga mat, a comfortable meditation cushion, or practical accessories can help make your moments of well-being even more pleasant. Whether at home, in the studio, in the park, or traveling – yoga accompanies you wherever you want to consciously take time for yourself. 10% International Yoga Day Discount for Your Yoga Time Out For International Yoga Day, we would like to give you a small treat: Get 10% discount on orders over €25 with the voucher code WYT2026. The voucher is valid until June 24, 2026, 11:59 PM. Take the opportunity to discover yoga mats, meditation cushions, yoga accessories, and many other products for your personal practice. Whether you are looking for your first yoga mat, want to make your meditation even more comfortable, or need a practical travel yoga mat for on the go: now is a good time to do something good for yourself. Our Tip for Your International Yoga Day You don't need a perfect routine or a hours-long yoga session. Simply start: Find a quiet place. Roll out your yoga mat. Breathe in and out slowly and consciously five times. Move in a way that feels good for your body. Take a moment at the end to reflect. Perhaps this small break will become a new habit. Because yoga doesn't start with a perfect pose, but with the decision to give yourself attention. We wish you a relaxed, mindful, and inspiring International Yoga Day!

  The stomach tingles and the mood lifts: it's time for a holiday! Yoga and holidays can be perfectly combined. No wonder this special way of travelling is becoming more and more popular. You treat yourself to a well-deserved break in the most beautiful places and do something good for your body, mind and soul. It's a great way to get to know the country in a special way.   We give you helpful tips on what to look out for on a yoga holiday.   Organising your yoga holiday   If you want to spend as little time as possible booking your trip, pre-packaged travel deals are a great option. You don't have to worry about anything. Travel, transfers, accommodation and yoga offerings are all prepared for you. All you have to do is pack your bags and go!   If you prefer to travel individually or flexibly with a backpack, it's worth researching your trip yourself. Here you are, of course, particularly flexible when it comes to arrival and departure, length of stay and the local programme. The internet makes it easy to quickly find the right offer today. Stationary travel agencies often also offer a selection of special yoga hotels and tips.   Our tip: Social media groups are perfect for exchanging ideas with other travel-loving yogis.   Where to travel?   The yoga mat has long since been packed in your mind. But you're still wondering where you want to spend your yoga holiday. Costa Rica, Sri Lanka or somewhere in Europe? Absolute classics for a spiritual holiday are definitely India or Bali. There are hardly any other places in the world that are so closely associated with yoga retreats and deceleration.   If you're willing to undertake a long flight and spend a bit more, you won't be disappointed. The selection of excellent yoga hotels, studios and yoga teachers is huge all over the world and offers something for everyone.     Checklist: What's important to me on a yoga holiday?   Yoga trips are now offered in countless countries. When choosing the right holiday, you should therefore consider what you value most:   Does it have to be a yoga hotel or is a standard hotel enough? Do I want to practice yoga on the beach? Do I want to relax in the mountains? Am I drawn to yoga in a quiet atmosphere, e.g. in a monastery? Do I want to travel by train, bus or plane? Do I stay in one place or do I want to travel as a backpacker? Do I want to practice yoga alone or in a group?   Once you have answered these questions, it will be easier for you to narrow down your travel destinations.   Guided vs. Individual Yoga Trip   Every way of travelling has its advantages and disadvantages. If you opt for an individual yoga trip, you are completely free in its design. If the mood for yoga strikes you, simply grab your travel yoga mat, find a nice spot and get started. Especially for advanced yogis, this is a great experience. If you are new to the world of yoga or a beginner, a guided yoga trip is the better choice. A yoga teacher will keep a close eye on you and give you valuable tips.   All-inclusive package: Yoga retreat   If you're looking for a holistic break where yoga, meditation and deceleration play the absolute main role, then a yoga retreat is exactly what you need. Here, everything from activities to food is designed for the recovery of body, mind and soul. Non-slip mats and the necessary yoga accessories are available on site, so you don't have to worry about anything.   A yoga retreat is perfect for you if you...   appreciate a spiritual atmosphere want to attend guided yoga classes on site want to eat a healthy and balanced diet want to use a wellness offer with massages wish for a holiday with like-minded yogis   You can find a large selection of retreat offers from various tour operators and hotels online.   Yoga studio and yoga teachers on site   Do you prefer to travel individually with your mat? If a yoga retreat is too structured for you, local yoga studios are a wonderful way to enjoy a relaxing break. Depending on the country, there is usually a yoga studio in every larger town and yoga teachers who also hold their classes outdoors. Facebook and co. make it easy for you to find a studio, a well-trained yoga teacher or like-minded people. Here you can also find out whether you need to bring your own exercise mat or if there are enough mats and accessories on site.   Which yoga aids to take with you?   This also depends on the yoga style you want to practice. For Hatha yoga, a non-slip mat is sufficient, whereas for Yin yoga you need more accessories. In addition to the style, your way of travelling is also important. On a trip with a suitcase, you have more space for utensils than a backpacker with a backpack.   These aids should definitely not be missing on your trip:   Travel yoga mat   If you don't want to do without your own mat, it's best to choose a light travel yoga mat in the desired thickness. It consists of particularly light material, such as PVC or natural rubber, and doesn't take up unnecessary space. It's important that it's non-slip, robust and easy to clean. Because the mat should also be a reliable companion on the beach, on a mountain or in the forest.   These are the advantages of travel yoga mats:   good grip due to the non-slip surface particularly light weight many models are foldable robust and easy-care material available in many beautiful colours comfortable thickness up to 0.42cm   Our travel yoga mat recommendations:   Travel Yoga Mat Premium Super Light Travel MatWeighing only 900 grams, this mat is a real lightweight! It is available in several colours, the particularly abrasion-resistant PVC material and the easy-care surface. The mat is non-slip, has a thickness of 0.15 cm and can be machine washed at a maximum of 60 °C. It also serves as a foldable yoga mat.Material: non-slip PVCWeight: 0.9kgMat dimensions: 183x60x0.15cm Travel Yoga Mat PremiumThe popular Premium Travel Yoga Mat is the ideal companion for travel. It is available in several colours and is made of extremely abrasion-resistant PVC material. This mat has a thickness of 0.30 cm, is optimally non-slip and machine washable up to 60 °C.Material: non-slip PVCWeight: 1.1kgMat dimensions: 183x60x0.30cm   If you have booked a trip to a yoga hotel, the mats are already available on site. You don't need to pack an extra travel yoga mat then.   Yoga Bag   Pack your mat and head to the beach! To keep your hands free on the way, a practical yoga bag for your yoga mat is ideal. They are available in great colours and designs. Yoga bags protect your exercise mat and allow you to transport it comfortably from A to B.   Water bottle   Drinking enough water is incredibly important for the body. Even on a yoga holiday, it is important to make sure you drink enough water, especially if you are spending a lot of time in the sun. Therefore, the right water bottle should not be missing. It will keep you well hydrated during your practice on the beach and will automatically remind you to drink regularly.   Comfortable clothing   When a holiday is all about yoga, the right clothing is naturally essential. It should be comfortable, airy and breathable. This way, it will serve you well and you'll feel completely at ease during your practice.   Which yoga aids are also useful   A non-slip travel yoga mat (or foldable yoga mat) with the matching yoga bag, a water bottle and the right clothing. This is the absolute minimum of yoga accessories. If you still have some space in your backpack or suitcase, a yoga strap is useful. It is light, takes up little space and ideally supports you when stretching. If you have even more space, you can pack 2 small yoga blocks. They are super flexible, lightweight and can also serve as a substitute for a meditation cushion.     Are you planning a yoga trip this year? Do you have recommendations for relaxed yoga on holiday? Or further tips on what to look out for on a yoga holiday? Feel free to leave us a comment!